Boston has two half marathons in eight days this fall: the Cambridge Half Marathon on Sunday, November 1 and the B.A.A. Boston Half on Sunday, November 8. Whether you are running one, both, or cheering, here is a simple plan for race-week hydration and recovery.
At IV League Hydration, anyone with a race entry gets 30% off The Gym Bag or Gamechanger IV at both South Boston clinics, 47 L Street and 36 A Street.
Race details at a glance
- Cambridge Half Marathon: Sunday, Nov 1, 7:00 AM start and finish at CambridgeSide, a flat course along Memorial Drive. There is a 3-hour course limit. The Cambridge 5K is Saturday, Oct 31 at 10:00 AM.
- Heads up: Nov 1 is the end of Daylight Saving Time. Clocks fall back an hour the night before, so double-check your alarm.
- B.A.A. Boston Half: Sunday, Nov 8, 8:00 AM start and finish in Franklin Park, a rolling out-and-back course along the Emerald Necklace. There is no race-day parking in Franklin Park; the B.A.A. runs shuttles from Copley Square and Forest Hills.
Always check the official race pages (linked below) for final times and any changes.
Race-week hydration: keep it boring
Race week is not the time to try something new. A few basics most runners do well with:
- Drink normally through the week. Pale-yellow urine is a reasonable everyday sign you are keeping up. There is no need to force extra water.
- Don't skip salt. Normal meals with some salt help your body hold on to the fluid you drink, especially if you sweat heavily.
- Go easy on alcohol in the two days before the race. It can disrupt sleep and adds to fluid loss.
- Practice your race-day drinks. If you plan to use the sports drink on course, try it on a training run first.
On course: what's available
Both races provide water and sports drink. The Cambridge Half lists water stops roughly at miles 2.25, 5, 7.25, 9.5, 11 and 12, with Gatorade at miles 2.25 and 11. The Boston Half lists water about every other mile from mile 2, Gatorade Endurance at miles 6, 9 and 11.1, and Maurten Hydrogel near mile 6.
Don't overdrink. Drinking large amounts of plain water during a long race can dilute the sodium in your blood, a condition called hyponatremia. It can be serious. Drinking when you are thirsty, rather than at every single stop, is a sensible approach for most recreational runners.
Warning signs: get medical help, not an IV drip
Head to the race medical tent or call 911 if you or a friend has any of these after the race:
- Confusion, a severe headache, or acting "not right"
- Repeated vomiting or being unable to keep fluids down
- Fainting, a seizure, or trouble breathing
- Chest pain
- Very dark urine or no urine for many hours
These can be signs of heat illness, low blood sodium or other problems that need emergency care. A wellness IV is never a substitute for that.
After the finish: the first few hours
- Refuel with real food that has carbs, some protein and some salt.
- Rehydrate steadily with water and a drink that contains electrolytes, rather than chugging a lot at once.
- Keep moving gently. A short walk and warm, dry clothes help in November weather.
Most runners recover fine this way. Some prefer a recovery IV to rehydrate in under an hour, especially when they have a long drive, a flight, or work the next morning.